Muscial performance anxiety is a type of anxiety experienced by some people with social anxiety disorder (SAD). Musicians who suffer with this type of anxiety are critical and self-evaluative before, during, and after performances. This negative self evaluation causes disrupted concentration and a host of physical symptoms that result in a performance below the ability of the musician.

Why do some musicians experience such debilitating performance anxiety? When musical performance anxiety is experienced as part of SAD, it is likely due to a combination of factors such as innate temperament and negative early performance experiences. In general, researchers have found that females are more likely than males to experience this type of anxiety.

What does musical performance anxiety feel like? If you suffer with this fear, the following statements probably sound familiar. Questionnaires with statements similar to these have been used by researchers to examine the thoughts and feelings experienced by people with musical performance anxiety.The harder I work to prepare for a concert, the more likely it seems that I will make a mistake.

I worry about a negative reaction from the audience.

I have a sense of dread before performances.

I worry about performing weeks or months in advance.

I never know the night of a performance whether or not I will do well.

There are times during performances when I wonder if I will make it through.

Problematic thinking is often at the root of musical performance anxiety. Thoughts such as “My performance needs to be perfect or I am a complete failure” or “I had a good performance tonight but I must have just been lucky,” create and maintain anxiety. Below are some common thought distortions that may be contributing to your anxiety about performing.Black or white thinking: “If my performance isn’t perfect, I am a failure.”

Overgeneralization:
“I had a bad performance tonight; I have always been a bad performer and always will be.”

Mental filter:
“Everyone must have noticed how I messed up in the middle; it doesn’t matter that the rest was OK, my mistake ruined the performance.”

Disqualifying the positive: “I had a good performance tonight but I must have just been lucky.”

Jumping to conclusions: “The audience was really quiet tonight, they must not have liked my performance.”

When musical performance anxiety is part of SAD, cognitive-behavioral therapy (CBT) with a trained therapist can be helpful to identify cognitive distortions and work towards more positive thought patterns. In addition, behavioral therapy interventions such as cue-controlled relaxation, systematic desensitization, progressive muscle relaxation, and breathing techniques may help to reduce anxiety when performing.

Although cognitive and behavioral interventions can be successful on their own, pairing these treatments with medication may reduce anxiety more quickly and effectively. Medications such as beta blockers can be helpful to manage anxiety symptoms during performances. Beta blockers such as Inderal (propanolol) taken before a performance reduce symptoms of anxiety such as increased heart rate, shaking and sweating. In addition to beta blockers, benzodiazepines and selective serotonin reuptake inhibitors (SSRIs) may be helpful in managing musical performance anxiety.

If you are a musician dealing with severe performance anxiety, it is important to get help. Although some anxiety about performing is normal and may even enhance your performance, excessive anxiety is neither helpful nor inevitable. There are options to overcome your fears and reach your full potential as a musician, but you need to make it a priority to get your anxiety under control.

Technorati Tags: anxiety, Music, Performance

Many a performer who has remained calm prior to performing has fallen apart during a performance. If you have prepared well for a concert and used coping strategies to manage pre-performance jitters, it is time to tackle your stage fright during the performance. Below are some tips to help manage anxiety during a musical performance.Positive Thinking. Although positive thinking alone will not prevent performance anxiety, positive thoughts are certainly more supportive of a successful performance than negative thoughts. By making sure that you think positively during rehearsal, it is more likely that you will be thinking positively on stage.

Avoid Self-Medication. Some performers cope with musical performance anxiety by drinking or using street drugs. There are a number of problems with self-medication such as a lower-quality performance, problems with addiction, and negative effects on health.

Act “As If.” Even if you feel nervous, try to act calm and confident. Focusing on feelings of anxiety will only make them worse. If you try hard enough to project an air of confidence you may actually begin to feel more confident.

Stay in the Moment. While you are performing, be sure to stay in the moment. Don’t worry about upcoming parts of the performance or a mistake that you just made. Athletes call this type of state “being in the zone.” A good way to stay in the moment is to avoid internal dialogue when performing. Allow yourself to be carried away by the music and performance and tune out the critical voice in your head.

Acknowledge the Audience. Although it can be tempting to pretend the audience is not there, a more productive approach is to imagine them as a group of supportive friends. Even if you are performing in an evaluative context such as a musical exam, imagining the examiner as warm and friendly will help to reduce your anxiety more than if you imagine him as critical and judgmental.

Acknowledge Some Anxiety. Every performer experiences a little bit of anxiety before going on stage, and many find that a bit of nerves make for a more vibrant performance. Realize that you will not completely eradicate your anxiety, but that you can live with being a little bit nervous.

Trust Yourself. At the end of the performance, before you hear any critiques or reviews, ask yourself how you did. Be honest, and congratulate yourself if you performed well. If later you receive criticism from audience members, know that your own evaluation was positive, and that how you feel about your performance matters the most because you know your abilities best.

If after implementing some of the above strategies you still find that your performance anxiety is out of control, it may be time to seek professional help. Musicians who suffer from social anxiety disorder (SAD) benefit from formal types of treatment such as cognitive-behavioral therapy (CBT) and medication. In addition, if your anxiety is not limited to musical performances but spread across a range of social and performance situations, treatment aimed at the underlying cause of your fear will be more helpful than strategies narrowly focused on musical performance anxiety.

Sources:

Technorati Tags: anxiety, During, Performance

Generalized anxiety disorder (GAD) and social anxiety disorder (SAD) share many similarities but differ in one important way: If you suffer with GAD, your worry tends to be broad and not limited to particular situations or circumstances. On the other hand, if you have SAD, the symptoms you feel are always related in some way to social or performance situations in which you expect scrutiny or evaluation by others.

If you have GAD, you will experience:an unhealthy tendency to worry about a variety of things (e.g., work, family, money, health)

a tendency to anticipate the worst and to worry over trivial matters

the inability to control your worry

physical symptoms, such as fatigue, headaches, restlessness, muscle tension and trouble sleeping

behavioral symptoms, such as irritability

When you suffer with SAD, you will share characteristics, such as a tendency to worry and anticipate the worst, an inability to control anxiety and trouble sleeping, with GAD. Your anxiety, however, is always triggered by social and performance situations. In addition, you know that your anxiety is irrational and out of proportion to the event that triggers it.

When you suffer with GAD, you may fear embarrassment in front of others, but it is not your main focus. As an example, consider a professional athlete with each of these disorders: The athlete with GAD may worry excessively about his ability to compete and provide for his family as well as his physical health — in this way, his anxiety is very broad in scope. On the other hand, the athlete with SAD will also worry excessively, but the worry will be focused on the anticipation of these competitions, where he will be evaluated.

If you believe that you may suffer with GAD or SAD, talk with your doctor about the symptoms that you are experiencing. Ideally, you should receive a referral to a mental health professional for diagnosis and treatment.

Technorati Tags: anxiety, Disorder), Generalized, Social

Most of the people with SAD have to contend with intense fear about being judged and evaluated.

What are some signs that a person with SAD might be having problems with ? Below are some common problems that you may encounter as part of the fight-or-flight response, your body’s way of preparing for what it perceives as a threat.shaky legspounding heartshortness of breathtrembling handstense musclestrouble thinking clearlycold or sweaty palmsshaky voiceblushing

Whereas most people who have do fine once they get talking, many people with SAD become more anxious and fearful as the interview goes on. Unfortunately, a good candidate with SAD may be overlooked because of poor performance in an interview. Given that the job interview is the most common way that employers evaluate job candidates, it is important to learn how to deal with this problem.

If the that you are experiencing are part of a larger problem like SAD, treatment, such as cognitive-behavioral therapy (CBT) and/or medication, can help.

In addition to formal treatment, job-seekers with SAD can manage anxiety by using coping strategies and avoiding behaviors that worsen anxiety prior to and during an interview. By actively seeking treatment and ways to cope, you can greatly alleviate anxiety about job interviews and increase the chances of being the successful candidate.

Technorati Tags: Interview, Nerves

Teaching teenagers with social anxiety disorder (SAD) can be challenging. Schools are an important piece of the puzzle when it comes to SAD in teens. Unfortunately, many teachers and school counselors are not familiar with the symptoms of the disorder; students with severe anxiety may even be mislabeled as oppositional or defiant. Hopefully as more teachers and school professionals learn about SAD, awareness will be raised about the disorder, and treatment programs can be introduced in the schools.

If you are a teacher of a student with SAD, how can you help?

It is important to gain the trust of a teenager with SAD. You may need to change some classroom procedures to adapt to the teen with social anxiety. Although it may be tempting to try and force an anxious teen out of his shell by calling on him often in class, the best strategy is to remove all pressure on the student to speak up.

Let him know that you will only call on him if he raises his hand, and that you will not make a big deal out of his lack of participation in class. By the same token, if he decides to speak up, let him know that you will not make a big deal of this either. If you believe that the student is having difficulty with material, quietly offer to review concepts and instructions — otherwise the student is unlikely to ask for help and may fall behind.

Above all else, be sure to work with parents and any other school personnel when planning how to help the student with SAD. It is through a combined effort with these different parties that the student will benefit the most. Finally, if you suspect that a teenager may be suffering with SAD, it is important to discuss your suspicions as soon as possible with the appropriate professional at your school. Left undiagnosed and untreated, SAD can lead to multiple mental health problems in adulthood.

Technorati Tags: anxiety, Disorders, Social, Teaching, Teens

It can be a huge hurdle for those looking for work. However, if you suffer with social anxiety disorder (SAD), job interviews can be not only anxiety-provoking, but almost impossible to get through. Not only are you required to meet strangers and talk about yourself, but the strangers are in a position of authority. You are being evaluated and judged on your appearance, your demeanor and your ability to sell yourself. This is not a good combination for those with SAD.

If your suffer from SAD, it is important to seek formal treatment, such as medication or cognitive-behavioral therapy (CBT). However, there are also strategies that you can use to help alleviate nerves before an interview.

If you have SAD, or are simply nervous about a job interview, the following tips may help you to cope with your anxiety. Treat Yourself Well

Avoid caffeine, get enough sleep, and exercise regularly. By following these three simple rules, you will greatly reduce . Visualize Success

Find a quiet space where you won’t be disturbed, close your eyes and visualize yourself being successful in your interview. Visualizing success is more than just positive thinking; when done correctly, you are getting your brain ready to behave in the way that you desire. This technique is used by elite athletes before competitions to improve performance.Reduce Stressors

Reduce stressors unrelated to the actual interview, such as uncomfortable clothing, getting lost, or showing up late. Well in advance, choose an outfit that is comfortable and that looks good on you. If you aren’t familiar with the location of the interview, give yourself plenty of time to find it or do a trial run a day or two before. Do Your Research

Being well-prepared is a great antidote to anxiety. Research your potential employer. Prepare answers to common questions. Every bit of preparation that you can do will help to increase your comfort level and make you feel more confident and capable in the interview. Don’t Succumb to Pressure

Once in a while, you may be interviewed by someone who grills you to see how you handle stress. Although as a person with SAD it can be tempting to start spiraling into negative automatic thinking, such as “He knows I can’t handle this job; I should never have applied” or “They don’t really like me; I’ll never get the job”, stop. If you find yourself in this situation, realize what the interviewer is trying to accomplish and don’t let him ruffle your feathers. Know that the other candidates have been treated the same way and that it is no reflection on you or your capabilities.Interview the Interviewer

A great way to feel less self-conscious in an interview situation is to realize that interviews are a two-way street. You are deciding whether you want to work for an employer just as much as they are deciding whether they want you to come work for them. Try putting yourself in this mindset and see if your focus doesn’t change.Release Anxious Energy

Anxiety has a way of leaking out even when you think that you have it well-hidden. If you find yourself fidgeting, try doing something to release anxious energy that no one will notice, such as wiggling your toes.Take Your Time

Realize that you don’t have to answer questions immediately. Pause before answering and collect your thoughts. If you worry about drawing a blank during interviews, a great technique is to take notes as everyone talks. This takes the focus off of you and allows you to refer to your notes after a question has been asked. If you start to draw a blank, keep making notes and comment that you want to collect your thoughts before responding.Be Prepared

A well-prepared interviewee has an immediate advantage in an interview. In addition, being well-prepared and proactive will take the edge off of . Be sure to bring everything that you think you might need, such as your resume, cover letter, business cards, references, licenses, certifications, and a pen and notepad. Congratulate Yourself

Regardless of how you felt that the interview went, congratulate yourself afterward for taking the chance. Do something that you enjoy as a reward. Above all else, avoid ruminating about how the interview went or what could have gone better.

Technorati Tags: anxiety, Interview

Fear of eating and drinking in front of others is one symptom of social anxiety disorder (SAD). Although cognitive-behavioral therapy (CBT) with a mental health professional is the ideal treatment for this fear, there are steps that you can take on your own to help overcome your phobia.

Exposure to feared situations is a critical component of the success of CBT for SAD. If you have gotten into the habit of avoiding situations in which you must eat or drink in front of others, or if you endure these situations only for a short period of time and with much anxiety, you can reduce your fear by practicing exposures in your everyday life.

One of the critical aspects of exposures is that you challenge your fears. Try not to use partial avoidance strategies such as only ordering “safe” meals or only eating in certain restaurants. If you are afraid spicy food will make you blush, try ordering a hot dish. If there is something that causes you a great deal of anxiety, you must experience the situation often enough and for long enough periods that your anxiety is reduced. If the idea of practicing exposures in real life is still too difficult or if you are unable to reduce your anxiety in these situations, try practicing imagined exposures before trying these scenarios out in vivo.

As you begin to practice eating exposure, remember that everyone has a different hierarchy of situations, so use the following list as a guide for your progress, but be sure to tailor it to reflect your fears. Begin with the situation that you would find least distressing, and work your way up to the most anxiety-provoking situation as your anxiety is diminished for each scenario. Fear HierarchyEat alone in a restaurant

If eating alone in a public place causes you anxiety, make a point of eating alone either in a food court of restaurant. Be sure to sit somewhere that you will be noticed by others while you eat. Have lunch with friends

Invite a few friends that you know well out for lunch. Be sure not to choose a restaurant based on “safety” factors such as dim lighting or a particular food that you know will be easy to eat.Host dinner in your home

Invite family and/or friends over for dinner in your home.Hold a glass of water in a business meeting

If you are usually too nervous to hold a drink while in business meetings for fear of your hand shaking, try holding one in your next meeting. Try not to hide your hands even if they shake. Have lunch with coworkers

Make plans to have lunch with coworkers, either at work or in a restaurant. If you always tend to eat your lunch alone, be sure to join your colleagues for lunch at least a couple of times a week.Have lunch with business clients

Are important business clients flying in for the day and someone needs to take them out for lunch? Instead of finding an excuse not to go, take the opportunity and practice eating in front of strangers. Although this may seem daunting, remember that you have already reduced your anxiety in a number of eating situations and that you can handle this too.Attend a formal function

Have you received an invitation to a wedding or banquet? Although it may be hard to time these type of events with your progression of exposures, if a particular celebration is still months away, it could be a great opportunity to plan for your exposures to coordinate with your attendance.

Remember that your fear hierarchy is a method for you to practice. If you continue to avoid the situations that cause you anxiety, your fear will never go away. In contrast, by entering the feared situations as often as possible, and staying until your anxiety decreases, eventually you will become habituated to the situation. If for some reason a particular situtation ends before your anxiety is reduced, be sure to practice the same situation again as soon as possible.

Technorati Tags: anxiety disorder, Eating, Exposure

What is the prevalence of social anxiety disorder (SAD)? Estimates of the number of people who suffer with SAD have varied depending on the study, however the majority of research indicates that it is one of the most common mental disorders. Initial estimates of the prevalence of SAD came from two large studies described below.Epidemiologic Catchment Area Study (ECA)

The ECA was conducted in 1992 in five communities in the United States among 18,000 adults aged 18 and older. The Diagnostic Interview Schedule (DIS) was used to assess three social fears related to social phobia. Results of the study estimated the lifetime prevalence of SAD at 2.4% of the population. These results were consistent with research conducted in the 1980s that indicated prevalence rates of 1 to 4%.

National Comorbidity Survey (NCS)

The NCS was conducted in the United States in 1996 using the SAD module from the DSM-III-R. Results showed the one-year prevalence rate of SAD to be 13.3%, and lifetime prevalence of 16%. These results are higher than those reported in the ECA, and slightly higher than those of studies conducted in other countries.

In general, the consensus is that early studies of the prevalence of social phobia underestimated the occurrence of the disorder because assessment methods had not yet been refined. According to the NIMH report, “The Numbers Count: Mental Disorders in America (2008)”, 6.8% of the population aged 18 and older (appproximately 15 million Americans) suffer with social anxiety disorder.

What do these numbers mean for you? If you are suffering with SAD you are not alone. Although it may feel at times that no one understands the fear and anxiety that you experience, there are many people who have faced the same problems. Improvement is possible either through the use of medication, cognitive-behavioral therapy (CBT) with an experienced therapist, or a combination of these treatments.

Sources:

Technorati Tags: Prevalence

Anxiety before a musical performance can be a problem even for seasoned performers. If you are a musician who suffers from anxiety before a musical performance, you know firsthand the terrible impact that anxiety symptoms can have on your performance. If your anxiety is part of social anxiety disorder (SAD), it is important to receive treatment such as medication or cognitive-behavioral therapy (CBT). However, there are also a number of self-help coping strategies that you can use to reduce your anxiety.

In the months, weeks, and days leading up to a performance, work to keep your anxiety at a minimum. Some of helpful strategies include adequate rehearsal, preparation of non-musical matters, use of relaxation techniques, and careful selection of repertoire. Here, some tips to help you manage anxiety while preparing for a musical performance.Rehearsal: Try to fit in at least three to four rehearsals prior to the actual performance. If possible, rehearse in the location where you will perform; this is especially important for piano players in order to get comfortable with the instrument. In addition to actual rehearsals, visualizing a successful performance is a good way to mentally prepare yourself to succeed.

Preparation: Being prepared as a musician means more than being ready to perform. Make sure that you have taken care of all loose ends so that you are not scrambling at the last minute and feeling anxious. Do you need a page-turner? Make sure to arrange one ahead of time. Have you chosen your wardrobe? Be sure to have an outfit that you are comfortable in chosen well in advance of the performance.

Relaxation: There are a variety of relaxation techniques that you can use to help keep anxiety symptoms under control prior to a performance. Deep breathing, progressive muscle relaxation, autogenic training, meditation, yoga, and other eastern disciplines will help to keep you focused and calm.

Memorization: Choose several sections of a piece as designated “memory stations” that you can jump to if you are in trouble. Sometimes simply knowing that you have memory stations makes it easier to relax and worry less about making mistakes.

Assessment: Assess your abilities as a performer, and be realistic in terms of your choice of music. Do not choose a piece that is beyond your skill level or that you do not have enough time to learn. It is better to perform well within your comfort zone than to fail because you chose a piece that was too difficult.

Once you have successfully used coping strategies to manage pre-performance jitters, it is time to face your fears the day of the performance. If you suffer with severe anxiety and self-help coping strategies do not seem to be helping, you may want to see a professional. When musical performance anxiety is part of SAD, formal treatment such as CBT or medication is usually advised.

Sources:

Kenny DT, Osborne MS. Music performance anxiety: New insights from young musicians. Advances in Cognitive Psychology. 2006;2:103-112.

Kirchner J. Managing musical performance anxiety. American Music Teacher. 2004;Dec.

Technorati Tags: anxiety, Before, Musician, Peformer, Performance

If you suffer with social anxiety, chances are that you do not like to have your photograph taken. However, if you are getting married, wedding photos are an inescapable reality. In addition to a professional photographer, your friends and family will want to snap a few. How do you deal with anxiety about having your photo taken? Below are some tips to help manage nervous energy when the lens is focused on you.Avoid stress. The key to managing anxiety about being photographed is to keep stress to a minimum on your wedding day. Stress can be avoided through planning for when things go wrong (as some of them most certainly will). Avoid unrealistic expectations, pad your schedule, and plan for a relaxing morning. Otherwise stress will come across in your photos.

Choose a photographer you trust. Make sure that you choose someone whose work you like and who makes you feel at ease. Having your photos taken by someone that you feel comfortable with will make a world of difference.

Plan for group photos. Have someone other than yourself coordinate group photos so that everyone knows where to be and at what time. Make sure that they are given this schedule prior to the wedding day.

Have a trial run. For brides, try out your hair and makeup before the big day to make sure you are comfortable with the style. Feeling confident about the way that you look will mean one less worry on your wedding day.

Relax. As difficult as it may be, accept that you will be the center of attention for one day. Use relaxation exercises prior to and during the photo shoot to manage anxiety and remember that it is your day and your time to shine.

Technorati Tags: Photos, Wedding